Today Hadley and I spent the day in Mendoza and decided to do a little bootcamp workout to start our day. We ran from our hostel to the city park which was was perfect for what we wanted for the Mendoza city workout. Since we were going skiing we focused on our legs, core and some cardio to warmup our muscles.
This last Thursday the class did a pretty tough work capacity session and I was so impressed with how well everyones base fitness has gotten over the last 2 months. I have had a very consistent turnout so I figured they all would be psyched to push a little out of their comfort zone. The only recovery within the 20 minutes that the athletes had was sit-ups, which is not much recovery. The fastest person to finish finished the set in 16 minutes. The three exercises consisted of 5 Curtis Ps into 400m run and into 10 weighted sit-ups. The athletes had to complete 5 rounds. I recorded their time and I am going to retest them in 3 weeks to see if their strength and recovery improves.
Warm-up: 25, 20, 15, 10
Goblet Squats, Swings and Jump Lunges
5 rounds for time
5x Curtis P's
Run 400m
10x WTD situps
10 min
10x inchworm
10x plank walkup
10x Alligator Push-ups
10x Hippity Hops
3 rounds
10x situps
10x slasher/halo
10x ea side plank crunch
10 x Back Ext
Today we continued sport specific maintenance training. I started the class with strength and we ended with a 10 minute work capacity session. This helps keep the athletes card bas while maintaining their strength. I focused a lot on shoulder work, low back and power. We finished with some running, core and explosive movements in short period with no rest.
Warm-up: 25 Turkish get-ups on each side
4 rounds
6x deadliest (increase wt )
10 x bounds
pigeon stretch
4 rounds
6x overhead squat w/barbell
6x snatch w/barbell
10x sit-ups
4 rounds
12x KB floor press
3x clapping push-ups
shoulder stretch
3 rounds for time
6x russian twist
6x touch jump touch
20x mt climbers
200 m run
STRETCH!
